Year of Push 2.3 What’s the Next Smallest Step?

by | Apr 5, 2017 | Blog

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I woke up ready to tackle this day! I got another night of solid sleep & I’m super grateful for it!

I decided to get my workout in early and headed to the gym around 7am.

I spent 15 minutes foam rolling, stretching and doing general mobility work before a strength workout.

Today’s workout is a challenging one, but certainly not a burner.

“Upper Deck”
Overhead Squat – Build to a Heavy Single
Snatch Balance – Build to a Heavy Single
Squat Snatch – Build to a Heavy Single

These are not my strongest lifts by any stretch of the imagination.

Deadlift, back squat & front squat? I’m your girl, all day long.

Overhead squat? Squat snatch? Helllllp! I’m still working on the mechanics of the movements.

I took my time, focused on my breathing, speed & form and didn’t worry as much about going heavy.

I left feeling like I had made serious improvements. That makes me happy!

It’s super normal to doubt yourself in a workout (and outside the gym as well). Maybe there’s a move that you feel apprehensive about. Maybe you dread burpees or pull-ups. Maybe you think you’ll never get your first double under or even make it through your first workout at a new gym.

I get that.

I felt a lot of doubt about adding weight every.single.time during the squat snatch portion of this workout.

But when I feel or hear that voice of doubt, I’ll ask myself, “what’s the smallest next step?”

Put the weight on the bar. I can do that.

Fear. Doubt. Can I make the lift?

What’s the smallest next step?

Approach the bar and get in my first position.

Okay, that I can do.

But can I pull it? Will I fail the rep?

What’s the smallest next step?

Big full in-breath, tighten that core.

Got it.

In the gym or out of the gym, talk yourself out of fear & doubt by identifying & taking only the smallest next step.

It reminds me of a quote I posted on Instagram this morning…

Give no power to your doubt.

On the food front:

I don’t know what I’m in the mood for today. I’ll tell you what though: drinking more water is doing me a world of good! I’ve noticed a serious difference in my skin!

Around 1pm (earlier than normal since my workout was earlier today) I mixed up a can of salmon with a tbsp of Primal Kitchen Chipotle Lime Mayo & some salt. Yup, it’s simple but I was in the middle of a project and wanted to eat something before my dental appointment.

I love fresh salmon filets but I use canned salmon for fast meals and/or salmon cakes. I do make sure it’s wild caught and I prefer brands with skin & bone included for the added vitamins & minerals. Don’t worry, if you mash it with a fork the bones dissolve completely.

For those of you who are wondering about the size of the can, it’s the same size as a can of tuna. You can buy larger cans, but today’s meal was a small can.

After my dental appointment I ran over to Chipotle to get a salad for dinner. Here’s what I ordered:

  • Salad to go
  • No rice
  • No beans
  • Fajita veggies (peppers & onions)
  • Chicken
  • Pico & guac

After I finished the salad I had a handful of cashews simply because they sounded good & I wanted them. 🙂

I hope you guys have a great day! Remember – don’t doubt your power! It gives power to your doubts!

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